Mabaka a Maholo a 7 a ho eketsa litholoana tsa drakone lijong tsa hau

Litaba

• 1. Ho na le limatlafatsi tse ngata
• 2. E ka Thusa ho Loantša Mafu a sa Foleng
• 3. E Behiloe ka Faeba
• 4. E khothalletsa molatsoana o phetseng hantle
• 5. Ho Matlafatsa Ts'ireletso ea Hau ea 'mele
• 6. E se e ka matlafatsa maemo a tšepe a tlase
• 7. Mohloli o Motle oa Magnesiamo
• Mokhoa oa ho ja tholoana ea drakone
• Ntlha ea Bohlokoa

Litholoana tsa drakone, tse tsejoang hape e le pitahaya kapa pere ea fragola, ke tholoana ea tropike e tsebahalang ka letlalo la eona le lefubelu le boreleli le makhasi a matlehali a peo.

Ponahalo ea eona e ikhethang le matla a phahameng a lijo tse matlafatsang li e entse hore e tsebahale har'a li-foodies le tlhokomelo ea bophelo.

Ka lehlohonolo, ha ua tlameha ho lula libakeng tsa tropike ho natefeloa ke melemo e mengata ea litholoana tsa drakone. Ebile, o ka e fumana e le ncha kapa e hoamme lisuphamaketeng lefatšeng ka bophara.

Mona ke melemo e 7 ea bophelo bo botle ea litholoana tsa drakone, tsohle li ipapisitse le bopaki.

1. Ho na le limatlafatsi tse ngata

Litholoana tsa drakone li na le lik'hilojule tse tlase empa li na le livithamini le liminerale tsa bohlokoa. E boetse e na le fiber e ngata ea phepo.

Phokotso ea limatlafatsi tse kholo ka kopi e le 'ngoe e sebetsang (227 grams) (, 2):

• Lik'halori: 136
• Liprotheine: 3 dikgerama
• Mafura: 0 dikgerama
• Likhabohaedreite: 29 dikgerama
• Faeba: 7 dikgerama
• Tšepe: 8% ea RDI
• Magnesium: 18% ea RDI
• Vithamine C: 9% ea RDI
• Vithamine E: 4% ea RDI

Ka n nutrients'ane ho limatlafatsi tse hlokahalang, litholoana tsa drakone li fana ka metsoako e metle ea limela tse kang polyphenols, carotenoids le betacyanins ().

Litholoana tsa drakone li na le lik'hilojule tse tlase empa li na le livithamini, liminerale le metsoako e metle ea limela tse kang polyphenols, carotenoids le betacyanins.

2. E ka Thusa ho Loantša Mafu a sa Foleng

Li-radicals tsa mahala ke limolek'hule tse sa tsitsang tse bakang tšenyo ea lisele, tse ka lebisang ho ruruheng le mafu.

Tsela e 'ngoe ea ho loants'a sena ke ka ho ja lijo tse nang le li-antioxidant tse ngata tse kang litholoana tsa drakone.

Li-antioxidants li sebetsa ka ho fokotsa li-radicals tsa mahala, ka hona li thibela tšenyo ea sele le ho ruruha.

Boithuto bo bontša hore lijo tse nang le li-antioxidants tse ngata li ka thusa ho thibela maloetse a sa foleng joalo ka lefu la pelo, mofetše, lefu la tsoekere le ramatiki ().

Tholoana ea drakone e na le mefuta e 'maloa ea li-antioxidants tse matla, ho kenyelletsa ():

• Vithamine C: Liphuputso tse shebiloeng li fumane likamano lipakeng tsa ho noa vithamine C le kotsi ea mofetše. Mohlala, phuputso ho batho ba 120,852 e amahanya ho noa vithamine C e phahameng ka likhahla tse tlase tsa mofetše oa hlooho le molala ().
• Betalains: Liphuputso tsa li-tube-test li bontša hore li-betalain li ka loantša khatello ea maikutlo 'me li ka ba le bokhoni ba ho thibela lisele tsa mofets'e (7).
• Li-carotenoids: Beta-carotene le lycopene ke li-pigment tsa semela tse fanang ka litholoana tsa drakone 'mala oa eona o khanyang. Lijo tse nang le carotenoids li hokahantsoe le kotsi e fokotsehileng ea mofetše le lefu la pelo (,,).

Habohlokoa, li-antioxidants li sebetsa hantle haholo ha li jeoa ka tlhaho lijong, eseng sebakeng sa pilisi kapa se tlatsetso. Ebile, li-antioxidant supplements li ka ba le litlamorao tse mpe, 'me ho li nka ntle le tlhokomelo ea bongaka ha ho khothaletsoe (,).

Ka lehlakoreng le leng, litholoana tsa drakone li khothalletsoa haholo.

Tholoana ea drakone e na le li-antioxidants vithamine C, beta-carotene, lycopene le betalain. Liphuputso li hokahantse lijo tse nang le li-antioxidants tse ngata le kotsi e fokotsehileng ea mafu a sa foleng.

3. E Behiloe ka Faeba

Likhoele tsa lijo ke lik'habohaedreite tse ke keng tsa sebelisoa tse ithorisang ka lethathamo le pharaletseng la melemo ea bophelo bo botle.

Batsamaisi ba tsa bophelo bo botle ba khothaletsa ligrama tse 25 tsa fiber ka letsatsi bakeng sa basali le ligrama tse 38 bakeng sa banna. Joalo ka li-antioxidants, li-fiber tse tlatsetsang ha li na melemo e tšoanang ea bophelo bo botle joalo ka fiber e tsoang lijong (,).

Ka ligrama tse 7 ka kopi e le 'ngoe e sebeletsang, litholoana tsa drakone ke mohloli o motle oa lijo tse felletseng ().

Le ha fiber e tsebahala haholo ka karolo eo e e etsang ho cheka lijo, lipatlisiso li bontšitse hore e kanna ea bapala karolo ea ho itšireletsa khahlanong le lefu la pelo, ho laola lefu la tsoekere la mofuta oa 2 le ho boloka boima ba 'mele bo phetseng hantle (,,).

Le ha ho hlokahala lipatlisiso tse ling, lithuto tse ling tsa tlhahlobo li bontša hore lijo tse nang le fiber e ngata li ka sireletsa khahlanong le mofetše oa colon (,,).

Le ha ho se liphuputso tse hokahantseng litholoana tsa drakone ho efe kapa efe ea maemo ana, litaba tsa eona tse nang le fiber e ngata li ka u thusa ho fihlela litekanyetso tsa hau tsa letsatsi le letsatsi tse khothalelitsoeng.

Leha ho le joalo, ke habohlokoa ho hlokomela hore lijo tse nang le fiber e ngata li ka ba le litšitiso, haholo-holo haeba u tloaetse ho ja lijo tse nang le fiber e fokolang. E le ho qoba ho se utloise bohloko ka mpeng, eketsa lijo tseo u li jang butle-butle 'me u noe maro a mangata.

Litholoana tsa drakone li fana ka ligrama tse 7 tsa fiber ha ho sebetsoa, ​​ho e etsa khetho e ntle ea ho fihlela litlhoko tsa hau tsa letsatsi le letsatsi.

4. E khothalletsa molatsoana o phetseng hantle

Mala a hao a na le likokoana-hloko tse ka bang libilione tse 100, ho kenyeletsoa le mefuta e fetang 400 ea libaktheria.

Bafuputsi ba bangata ba lumela hore sechaba sena sa likokoana-hloko se ka ama bophelo ba hau bo botle. Lithuto tsa batho le tsa liphoofolo li amme ho se leka-lekane ka mpeng ea hau le maemo a kang asma le lefu la pelo ().

Ka ha tholoana ea drakone e na le li-prebiotic, e kanna ea ntlafatsa botsitso ba libaktheria tse ntle ka maleng a hao (22).

Li-prebiotic ke mofuta o khethehileng oa fiber e khothalletsang kholo ea libaktheria tse phetseng hantle ka maleng a hau.

Joalo ka likhoele tsohle, mala a hau a ke ke a li senya. Leha ho le joalo, libaktheria tse ka maleng a hao li ka li sila. Ba sebelisa fiber e le mafura bakeng sa kholo, 'me u kotula melemo.

Ka ho khetheha, litholoana tsa drakone li khothalletsa kholo ea malapa a mabeli a libaktheria tse phetseng hantle: baktheria ea lactic acid le bifidobacteria (22, 23, 24).

Ho sebelisa li-prebiotic khafetsa ho ka fokotsa menyetla ea tšoaetso tšilong ea hau ea lijo le letshollo. Lebaka ke hore li-prebiotic li khothaletsa kholo ea libaktheria tse ntle, tseo bafuputsi ba lumelang hore li ka hlola tse mpe (,).

Mohlala, phuputso ho baeti e bontšitse hore ba sebelisang li-prebiotic pele le nakong ea maeto ba bile le linako tse fokolang le tse fokolang tsa lets'ollo ().

Liphuputso tse ling li boetse li fana ka maikutlo a hore li-prebiotic li ka nolofatsa matšoao a mafu a ho ruruha le mofetše oa colon. Ka bomalimabe, liphetho tsena ha li lumellane (,).

Le ha lipatlisiso tse ngata tsa li-prebiotic li le ntle, lipatlisiso mabapi le ts'ebetso ea li-prebiotic ea litholoana tsa drakone li lekantsoe feela lithutong tsa li-test-tube. Ho hlokahala lithuto tse ling ho fumana phello ea eona ea 'nete mpeng ea motho.

Leungo la drakone le ka khothaletsa kholo ea libaktheria tse phetseng hantle ka maleng, tse amanang le tšilo ea meno e phetseng hantle.

5. Ho Matlafatsa Ts'ireletso ea Hau ea 'mele

Bokhoni ba 'mele oa hau ba ho loants'a ts'oaetso bo khethoa ke lintlha tse fapaneng, ho kenyeletsoa boleng ba lijo tsa hau.

Vithamine C le carotenoids tse leng litholoana tsa drakone li ka matlafatsa sesole sa hau sa 'mele le ho thibela tšoaetso ka ho sireletsa lisele tsa hau tse tšoeu tsa mali hore li se ke tsa senyeha (,).

Lisele tse tšoeu tsa mali tse itšireletsang mafung li hlasela le ho senya lintho tse kotsi. Leha ho le joalo, li ameha haholo ka tšenyo ke li-radicals tsa mahala (,).

Joaloka li-antioxidants tse matla, vithamine C le carotenoids li ka fokotsa li-radicals tsa mahala le ho sireletsa lisele tse tšoeu tsa mali khahlanong le kotsi.

Phepelo e phahameng ea litholoana tsa drakone ea vithamine C le carotenoids e ka fana ka thepa e matlafatsang boits'ireletso.

6. E se e ka matlafatsa maemo a tšepe a tlase

Tholoana ea drakone ke e 'ngoe ea litholoana tse ncha tse nang le tšepe.

Iron e bapala karolo ea bohlokoa ho tsamaisa oksijene 'meleng oohle oa hau. E boetse e bapala karolo ea bohlokoa ho senya lijo hore e be matla ().

Ka bomalimabe, batho ba bangata ha ba fumane tšepe e lekaneng. Ebile, ho hakanngoa hore 30% ea baahi ba lefats'e ba haelloa ke tšepe, e leng se etsang hore e be khaello e atileng haholo ea limatlafatsi lefatšeng ka bophara ().

Ho loantša maemo a tlaase a tšepe, ho bohlokoa ho ja mefuta e fapaneng ea lijo tse nang le tšepe. Mehloli e mengata ea tšepe e kenyelletsa nama, tlhapi, linaoa, linate le lijo-thollo.

Tholoana ea drakone e kanna ea ba khetho e 'ngoe e ntle, hobane ts'ebeletso e le' ngoe e na le 8% ea tlhahiso ea hau ea letsatsi le letsatsi e khothalletsoang (RDI). E boetse e na le vithamine C, e thusang 'mele oa hau ho monya tšepe ().

Litholoana tsa drakone li fana ka tšepe hammoho le vithamine C, e leng motsoako o ka ntlafatsang ho monya 'mele oa hau' merafong ona oa bohlokoa.

7. Mohloli o Motle oa Magnesiamo

Tholoana ea drakone e fana ka magnesium e ngata ho feta litholoana tse ngata, ka 18% ea RDI ea hau ka mohope o le mong feela.

Ka karolelano, 'mele oa hau o na le 24g ea magnesium, kapa ounce e le' ngoe.

Leha ena e bonahala e le nyane, diminerale e teng ho e 'ngoe le e' ngoe ea lisele tsa hau mme e nka karolo liketsong tsa bohlokoa tsa lik'hemik'hale tse fetang 600 mmeleng oa hau ().

Mohlala, e nka karolo liketsong tse hlokahalang bakeng sa ho senyeha ha lijo hore e be matla, ho honyela ha mesifa, ho theoa ha masapo esita le ho theoa ha DNA ().

Ho hlokahala lithuto tse ling, empa tse ling li bonts'a hore ho nyoloha ha magnesium ho ka fokotsa kotsi ea lefu la pelo le stroke ().

Boithuto bo boetse bo bonts'a hore lijo tse lekaneng molemong oa ts'ehetso ea masapo ea magnesium (,).

Tholoana ea drakone ke mohloli o moholo oa magnesium, phepo e hlokahalang bakeng sa liphetoho tse fetang 600 tsa 'mele' meleng oa hau.

Mokhoa oa ho ja tholoana ea drakone

Le ha letlalo le teteaneng la letlalo la drakone le ka tšosa, ho ja tholoana ena ho bonolo haholo.

Thetso ke ho fumana e butsoitseng hantle.

Tholoana ea drakone e sa butsoang e tla ba botala. Batla e 'ngoe e bofubelu bo khanyang. Mabala a mang a tloaelehile, empa matheba a mangata haholo a kang matetetso a ka supa hore e se e fihlile. Joalo ka avocado le kiwi, tholoana ea drakone e butsoitseng e lokela ho ba bonolo empa e se bosojoana.

Mokhoa oa ho ja tholoana ea drakone e ncha ke ena:

1. U sebelisa thipa e bohale, e khaole ka halofo ka bolelele.
2. Ntša litholoana ka khaba, kapa u li sehe ka likotoana ka ho seha mela e otlolohileng le e otlolohileng ka har'a makhasi ntle le ho e seha. Sutumelletsa mokokotlong oa letlalo ho pepesa li-cubes ebe u li tlosa ka khaba kapa menoana ea hau.
3. Ho natefeloa, e kenye ho lisalate, smoothies le yogurt, kapa u nohele feela ka eona.

U ka fumana le litholoana tsa drakone karolong e hoamisitsoeng ea mabenkele a mang a korosari, a ebelitsoeng pele 'me a sehoa ka likotoana. Ena ke khetho e bonolo bakeng sa seneke se hlabosang se pakang litebele tse nang le letsoai.

Litholoana tsa drakone ho bonolo ho itokisetsa 'me li ka jeoa ka bo tsona kapa tsa eketsoa ho salate, smoothies le yogurt.

Ntlha ea Bohlokoa

Litholoana tsa drakone ke tholoana e monate ea tropike eo ruri e lokelang ho lekoa.

E latsoa ka mokhoa o makatsang, e fana ka pente ea 'mala poleiting ea hau mme e fana ka limatlafatsi tsa bohlokoa, likhoele tsa prebiotic le metsoako e metle ea limela - kaofela ka khalori e tlase e sebeletsang.

Haeba o batla mokhoa oa ho eketsa mefuta e meng phepelong ea hau ea litholoana, litholoana tsa drakone ke khetho e monate e nang le melemo e mengata ea bophelo bo botle.